A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 5-6 reps @ 4111
B. Complete as many rounds and reps in 16-minutes of:
60 Wall Ball Shots (20/14 lbs to 10′ - CATCH BALL)
30 Calorie Row
10/6 Muscle-Ups*
*No Muscle-ups, sub 20 Ring Dips/Box Dips.
C. "Optional Accessories"
Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Weighted Plank Hold on Elbows x 60 seconds
Rest as needed
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